Nut-Free Sponge Gourd Curry
Discover the delightful simplicity of Nut-Free Sponge Gourd Curry, a wholesome and allergy-friendly vegetarian dish that’s perfect for everyday meals. This flavorful curry features tender sponge gourd (ridge gourd) simmered in a fragrant, spice-infused tomato base, made heartier with the zing of ginger and garlic. A clever combination of cumin, mustard seeds, and warming Indian spices creates a tantalizing aroma and taste without the need for nuts. Ready in just 40 minutes, this easy recipe makes a healthy choice for family dinners and pairs beautifully with steamed rice or flatbreads. Perfect for those seeking quick, nut-free, and naturally gluten-free curries with bold flavors!
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Recipe Information
Ingredients
- 500 g Sponge gourd (ridge gourd)
- 2 tbsp Oil (vegetable or sunflower)
- 1 tsp Cumin seeds
- 1 tsp Mustard seeds
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, chopped
- 3 Garlic cloves, minced
- 1 tsp Ginger, minced
- 0.5 tsp Turmeric powder
- 0.5 tsp Red chili powder (adjust to taste)
- 1 tsp Coriander powder
- 1 tsp Cumin powder
- 1 tsp Salt
- 0.5 cup Water
- 2 tbsp Fresh cilantro (coriander leaves), chopped
Instructions
Peel the sponge gourd and cut it into bite-sized cubes. Set aside.
Heat the oil in a large pan or skillet on medium heat.
Add the cumin seeds and mustard seeds to the hot oil. Let them sizzle for 30 seconds until aromatic.
Add the finely chopped onion to the pan. Sauté for 3-4 minutes until the onion turns golden and translucent.
Stir in the minced garlic and ginger. Sauté for another 1-2 minutes until fragrant.
Add the chopped tomatoes to the pan. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and form a thick paste.
Mix in the turmeric powder, red chili powder, coriander powder, and cumin powder. Stir well to combine the spices with the tomato mixture.
Add the cubed sponge gourd to the pan. Stir to coat the gourd evenly in the spice mixture.
Sprinkle the salt over the gourd and pour in the water. Mix everything together.
Cover the pan with a lid and let the curry simmer on low-medium heat for 10-12 minutes, or until the sponge gourd becomes soft and tender.
Once the gourd is cooked, uncover the pan and let the curry simmer for another 2-3 minutes to thicken the sauce, if needed.
Garnish with fresh cilantro leaves before serving.
Serve the Nut-Free Sponge Gourd Curry hot with steamed rice or warm flatbreads.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2462 mg | 107% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 22.1 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1678 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
